#9 Getting plenty of sleep

Its an obvious one but I know its a crucial one.  We need rest to make sure that our bodies are restoring themselves properly and if we really think about it, it helps our mental state and our mood swings.  I know scientifically they say your supposed to get an average of 6-8 hours each night, but I do think it depends on the person.   

Sleep, we all love it, especially when you wake up from a great night's sleep. In the past, sleep was often ignored by doctors and surrounded by myths, but now we are beginning to understand the importance of sleep to overall health and well-being. In fact, when people get less than 6 or 7 hours of sleep each night, their risk for developing diseases begins to increase. Benefits are given below :-

You need plenty of sleep to stay healthy. Getting a good night’s sleep can have many benefits.
The

• You will be less likely to get sick.
• You will be more likely to stay at a healthy weight.
• You can boost your brainpower and your mood.
• You can think more clearly and do better in school and at work.
• You can make better decisions and avoid injuries. For example, sleepy drivers cause thousands of car crashes every year.
• You can lower your risk of high blood pressure and diabetes.

How many hours of sleep do you need? 

Most adults need 7 to 8 hours of sleep each night. If you are having trouble sleeping, make changes to your routine to get the sleep you need. For example, stay away from caffeine in the afternoon. Kids need even more sleep than adults.

• Teens need at least 9 hours of sleep each night.
• School-aged and preschool children need 10 to 12 hours of sleep.
• Newborns sleep between 16 and 18 hours a day.

Does it matter when I sleep?
Yes. We have a natural cycle for when we feel tired and awake. Sunlight plays a big role in this cycle.
Our “biological clocks” are set to make us feel the most sleepy between midnight and 7 a.m. We’re most alert during the day, although many people have a sleepy period between 1 p.m. and 4 p.m.
Our natural sleep cycle is very hard to break or change. When people have to work during the night, they can have trouble getting enough sleep during the day. People who travel to a different time zone can also have trouble sleeping.

Why can’t I fall asleep?
Many things can make it harder for you to sleep, including:

• Stress
• Pain
• Caffeine
• Some medicines
• Sleep disorders, like insomnia

How can I tell if I have a sleep disorder?
Signs of a sleep disorder can include:

• Difficulty falling asleep
• Trouble staying asleep
• Sleepiness that makes it difficult to do daily tasks like driving a car

If you have any of these signs, talk to a doctor or nurse. You may need to be tested or treated for a sleep disorder.
  
Take Action! 

Small changes to your daily routine can help you get the sleep you need.

Change what you do during the day

• Exercise earlier in the day, not right before you go to bed.
• Stay away from drinks and foods with caffeine (such as coffee, tea, soda, or chocolate) late in the day.
• If you have trouble sleeping at night, limit daytime naps to less than 1 hour.
• If you drink alcohol, drink only in moderation. Alcohol can keep you from sleeping soundly.
• Don’t eat a big meal close to bedtime.

Set a bedtime routine

• Go to bed at the same time every night.
• Get the same amount of sleep each night.
• Make sure your bedroom is dark and quiet.
• Avoid eating, talking on the phone, or watching TV in bed.
• Try not to lie in bed worrying about things. Learn to manage stress.

If you are still awake after staying in bed for more than 20 minutes, get up. Do something relaxing until you feel sleepy.

If you are concerned about your sleep, see a doctor
Talk with a doctor or nurse if you have any of the following signs of a sleep disorder:

• Frequent, loud snoring
• Pauses in breathing during sleep
• Trouble waking up in the morning
• Pain or itchy feelings in your arms or legs that may happen more often at night
• Trouble staying awake during the day

Even if you aren’t aware of problems like these, talk with a doctor if feel like you often have trouble sleeping